Elephant's Trunk Pose - Eka Hasta Bhujasana

• Uyewo Anozivikanwa Se : Rimwe gumbo-pamusoro-ruoko pose
• Rudzi rwePose : Arm balance
• Makomborero : Inosimbisa maoko nemaviri emimba. Anotambanudza mahudyu nemapuranga.

Mirayiridzo

1. Tanga kugara muchitarisiko chinyararire, chakadzika , zvakadai sa sukhasana (zviri nyore pose) , ane ruvara rwakareba uye mapepa akaiswa pamusoro pehudyu. Tora mhepo dzakawanda pano.
2. Simudza rutsoka rwako rworudyi kubva pauriri nemaoko ako. Bata gumbo rezasi mumakumbo ako, uchengetedze shinje zvakafanana nechomukati. Iwe unogona kuita izvi nokuisa bhedu rako rorudyi mumutsara wekona yako yekurudyi uye rutsoka rwako rworudyi mumutsara wekona yako yekuruboshwe, kana zvichibvira. Sezvimwewo, tora bhedu rakarurama neruoko rwako rworudyi uye ibhe roruboshwe neruoko rwako rworuboshwe kana kuisa maoko maviri pasi pemhuru yako uye kutsigira gumbo rezasi nenzira iyoyo. Chero chero sarudzo yaunosarudza, shandura tsoka yakarurama uye edza kuchengeta musana wako wakagara wakarurama uye wakakura. Dzivisa kupoteredza musana wepamberi mberi kana kumira zvakanyanya kure kumashure.

1. Dombo rakagadzirwa nejoko rorudyi zvinyoronyoro zvakare nepamusoro muchikwata chechikwata kuti usunungure chiuno chako.
2. Mushure mokupedza mhepo shoma shomanana muchifambisa gumbo renyu, dzokai zvakare. Bvisa ruoko rworudyi kubva kumabvi akarurama.
3. Shandisa ruoko rwako rworudyi pasi pebvi rako rokurudyi, uise ruoko rwako rworudyi pasi kunze kwekunze. Chengeta ruoko rworudyi rwakanamatira pahota uye kumashure kwegumbo rako rokunamatira kuruoko rwako rwepamusoro.
4. Iwe unogona kushandisa ruoko rwako rworuboshwe kurutsoka rworudyi kuti ushande mhuru yakarurama pedyo nepamunogona napo kune fudzi rako rorudyi. Mushure webandauko rako rokurudyi richave uri kumashure kwerudyi rwako rwepamusoro. Iyo yakakwirira iwe unogona kuwana mhuru yako paruoko rwako, iyo inotonhora iyo yose yakasara ichave.
5. Simbisa uye uwedzere gumbo rako rezasi kurupamberi pamberi pako, sepakati pehafu yevanhu pose (dandasana) .
6. Sunungura ruoko rworuboshwe uye nzvimbo yako kuruboshwe pasi pasi kunze kwehudyu. Maoko ako maviri anofanira kunge akaenzana nechinzvimbo chimwechete muhukama nehudyu.

1. Inhale zvakadzama uye inobatanidza nheyo yako nemakumbo maviri, uchiita kuti uone kushandura mafambi maviri. Pakuzorora, pinda muzvigaro zvose uye usimudze chiuno chako uye kuruboshwe kuruboshwe kubva pasi. Zvichindwe zvemaoko ako ndizvo chete zvinosara zvekubatana nevhu.
2. Gara uchikwanisa kufema mhepo. Kuchengetedza mitsipa yegumbo roruboshwe ichienda kumapfupa uye rutsoka rworuboshwe zvakanyatsochinja huchaita kuti zvive nyore kuchengetedza gumbo iro rakasimudzwa kubva pasi.

1. Bvisa bhero yako pasi pasi pane kubuda.
2. Dzokera kune nyore pose pose uye utore zvinyorwa zvishanu kusati waedza kune rumwe rutivi. Sezvo kuvhaka kunobva pane chiuno chako uye kugomera kushanduka pakugadzirisa gumbo rako paruoko rwako, uchaona kuti rumwe rutivi rwakanyanya kupfuura rumwe. Edza kutarisa mutsauko uyu asi kwete kutonga mazviri.

Mazano ekutanga

Kana iwe uri wekutanga, pose iyi inogona kuoneka isingakwanisi. Asi kana ukasangana naro mukirasi yakasiyana-siyana, somuenzaniso, zvinobatsira kutevera pamwe nhanho imwe neimwe inovaka kuchinja uye simba raunoda kuti kuguma kwekupedzisira. Kuita matanho matatu ekutanga akarondedzerwa pano kwaizova zvakakosha kune anotanga uye zvichaita zvakawanda kuti uzarure mahudyu. Sezvaunofambira mberi, kuedza kusimudza kuchawedzera simba rako guru .

Mazano Akawedzerwa

Mushure mekubata eka eka hasta bhujasana nokuda kwemhepo inopfuuridza, kutendeuka kusvika mumasere masere pose (astavakrasana) kana eka pada koundinyasana II .